ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER -OLY
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Pigeon
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Great option if you are doing toes to bar or hanging knee raises today!

WORKOUT

For Time

6 Rounds
10 Toes to Bar OR Shoot Throughs
10 DB Step Up and Over

RX Men: 40# DBs, 22-24" Step Up and Over
RX Women: 25# DBs, 18-20" Step Up and Over

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Score: Total Time
Goal: Under 14 Min

NOTES:

So for this one you can choose which ab option works best for you. And of course, if neither are realistic right now go with one of the suggested mods. Choose a variation and load to allow for around 2 minute rounds.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, regular sit-ups or go with the shoot through option.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To "shoot through" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

For the step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Great option if you are doing toes to bar or hanging knee raises today!

WORKOUT

For Time

6 Rounds
10 Toes to Bar OR Shoot Throughs
10 Front Rack Step Up

RX Men: 95#, 22-24" Step Up and Over
RX Women: 65#, 18-20" Step Up and Over

RX+ Men: 115#
RX+ Women: 75#

Score: Total Time
Goal: Under 14 Min

NOTES:

So for this one you can choose which ab option works best for you. And of course, if neither are realistic right now go with one of the suggested mods. With the front rack step ups, your core is going to get really taxed so be mindful of how much weight you use. Choose an ab variation and load to allow for around 2 minute rounds.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, regular sit-ups or go with the shoot through option.

For the shoot throughs you will need something like 2 chairs, boxes, stacks of plates etc - basically 2 objects you can support your bodyweight between that are the same height. Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in the top of a push up position. To "shoot through" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - see T2B subs

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Great option if you are doing toes to bar or hanging knee raises today!

WORKOUT

For Time

6 Rounds
10 Sandbag Supine Leg Raises OR Shoot Throughs
10 Sandbag Up and Over

No RX or RX+ for this one. Use the Bag You've Got.

Sandbag Up and Over can be a regular Step Up AND Over - OR - on a higher box the Step Up Over. Either way - bag is on shoulder throughout.

Score: Total Time
Goal: Under 14 Min

NOTES:

So for this one you can choose which ab option works best for you. And of course, if neither are realistic right now go with one of the suggested mods. With the front rack step ups, your core is going to get really taxed so be mindful of how much weight you use. Choose an ab variation and load to allow for around 2 minute rounds.

Supine leg raises, start on your back with holding the bag over your chest with arms straight. Raise both legs up to touch the bag, then lower them back to the floor.

For the shoot throughs you will need something like 2 chairs, boxes, stacks of plates etc - basically 2 objects you can support your bodyweight between that are the same height. Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in the top of a push up position. To "shoot through" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - see leg raise subs

For the sandbag step overs, first clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.

For the Step UP AND over, facing the box with the bag on your shoulder you will step up with one leg, with the whole foot on the box and drive through you heel! Plant both feet on the box, stand up all the way and step down off the other side.